FriYAY Take Away - My Actifit Report Card: August 18 2023

Friday, August 18, 2023 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

A Friday workout comes with an extra edge for me and I went hard on the cardio side while completing the floor work on a more methodical mode but enough to get my sweat equity in.

Tiffany and I worked out at our home studio, OTF Nona North with the 5am crew and Coach Mariah managing us through today’s badass template.

The template was POWER on the treadmills with ENDURANCE and member choices on the floor.

90 second walking recovery between the tread blocks and I did take advantage of some of them but I rarely take full or any of the walking recoveries during all my years working out at OTF.

I ran the last three ALL OUTS at 12 miles per hour and all of the other ALL OUTS at 10mph, so ran all of them in double figures.

I added another 2.6 miles of distance in August.

I used 20, 25 and 30 pound dumbbells for the (weighted) takeaway blocks on the floor

Rowed a total of 1000 meters, hit a high of 378 WATTS OF POWER with a 12.4 mile per hour rowing speed.

Burned 722 calories.

The Work:

Tread Block 1

• ⁠30 second push
• ⁠45 second base
• ⁠30 second push
• ⁠45 second base
• ⁠30 second push
• ⁠45 second base
• ⁠30 second push
• ⁠45 second base
• ⁠30 second ALL OUT

Tread Block 2

• ⁠CHALLENGE: maintain or increase our push and ALL OUT paces
• ⁠30 second push
• ⁠45 second base
• ⁠30 second push
• ⁠45 second base
• ⁠30 second push
• ⁠45 second base
• ⁠30 second ALL OUT

Tread Block 3

• ⁠ CHALLENGE: maintain or increase our push and ALL OUT paces
• ⁠30 second push
• ⁠45 second base
• ⁠30 second push
• ⁠45 second base
• ⁠30 second ALL OUT

Tread Block 4

• ⁠CHALLENGE: maintain or increase your push and all out paces
• ⁠30 second push
• ⁠45 second base
• ⁠30 second ALL OUT

Tread Block 5

• ⁠CHALLENGE: maintain or increase your push and all out paces
• ⁠30 second push
• ⁠30 second ALL OUT
• ⁠90 second walking recovery
• ⁠30 second ALL OUT

Floor Block - back to back member choice takeaway - 23.5 minutes

• ⁠CHALLENGE:

Count strokes on rower and match or beat each round

• ⁠The (weighted) Exercises:

⁠•  ⁠A: total reps of front loaded alternating reverse lunges 
⁠•  ⁠B: reps of neutral grip shoulder presses
⁠•  ⁠C: reps of good mornings
⁠•  ⁠D: total reps of alternating hammer curls
⁠•  ⁠E: squat reps 
⁠•  ⁠F: total reps of high plank alternating low rows

• ⁠Round 1:
⁠• ⁠8 reps of all exercises, rest
⁠• ⁠200 meter push row, count strokes
• ⁠Round 2:
⁠• ⁠Takeaway one exercise of our choice, 10 reps of remaining exercises, rest
⁠• ⁠200 meter push row, count strokes
• ⁠Round 3:
⁠• ⁠Takeaway one exercise of our choice, 12 reps of remaining exercises, rest
⁠• ⁠200 meter push row, count strokes
• ⁠Round 4:
⁠• ⁠Takeaway one exercise of our choice, 14 reps of remaining exercises, rest
⁠• ⁠200 meter push row, count strokes
• ⁠Round 5:
⁠• ⁠Takeaway one exercise of our choice, 16 reps of remaining exercises, rest
⁠• ⁠200 meter push row, count strokes

When finished complete all exercises at 8 reps until finisher

FINISHER:
⁠• ⁠30 seconds of front loaded alternating reverse lunges OR
⁠• ⁠30 seconds of neutral grip shoulder press OR
⁠• ⁠30 seconds of good morning OR
⁠• ⁠30 seconds of alt hammer curl OR
⁠• ⁠30 seconds of squat OR
⁠• ⁠30 seconds of high plank alternating low rows

I chose the (weighted) squats for the FINISHER

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

Jiffy (Jimmy + Tiffany) as we are known in the Orangetheory community.

"Details of Marathon Month: OTF Marathon Month is a program designed to challenge members to run the distance of a marathon or greater throughout the month. Each participant decides which challenge to pursue - Half Marathon, Full Marathon, and Ultra Marathon – with a goal of completing the challenge within one month."

Challenge levels to complete in total miles for the month of August:
• Half Marathon – 13.1 miles
• Marathon – 26.2 miles
• Ultra Marathon– 31.1+ miles

About Orangetheory Fitness (OTF)

https://www.orangetheory.com/en-us/

OTBEAT FAQ

https://www.orangetheory.com/en-us/otbeat-link-faq/

What is a BOSU?

https://www.bosu.com/

What is a Med Ball?

https://www.verywellfit.com/medicine-bALL OUTl-training-1229699

What are Resistance Bands?

https://www.wodfitters.com/pages/the-definitive-guide-to-resistance-bands-and-workout-bands

What is a TRX?

https://www.trxtraining.com/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3334
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Treadmill,Running

Height 5.7 ft		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in